Assess Your Smoking Habit

Smoking is not only a
physical addiction
but a
psychological addiction
(used as a coping mechanism) and
habit
(reinforcement through repetition). Many people who
have successfully quit smoking say that they found it helpful to
understand their individual smoking habit. They learned about why
and when they smoked before developing strategies for coping. You
probably haven't spent much time thinking about your own smoking
habit, but you can start now by looking at the times, places and
moods that influence when you reach for a cigarette.

Sometimes I light up a new cigarette before I even finish
the one that's in the ashtray. %5F%5F%5F%5F

I'm very aware of when I need a cigarette. %5F%5F%5F%5F

Smoking perks up my mood. %5F%5F%5F%5F

I enjoy exhaling smoke. %5F%5F%5F%5F

I tend to smoke more when I'm relaxed. %5F%5F%5F%5F

Sometimes I'm not even aware that I have a cigarette in my
mouth. %5F%5F%5F%5F

I seem to crave a cigarette when I haven't had one for a
while. %5F%5F%5F%5F

I smoke when I feel sad or want to forget something painful.
%5F%5F%5F%5F

Your score

Total your scores on the following groups of questions. Your
highest scores will show you which aspects of smoking are the most
problematic for you, so that you can develop alternatives.

Your total score on questions 1, 6, and 13 %5F%5F%5F%5F%5F%5FStimulation
: You feel that smoking gives you energy and
keeps you moving. You need to find energy-boosting alternatives
such as regular exercise, walking, running or playing a sport.

Your total score on questions 3, 7, and 14 %5F%5F%5F%5F%5F%5FFidgeting, handling, process
: You enjoy the process of
smoking and having something in your hand. Instead of a cigarette,
hold a pen or a fake cigarette, or squeeze a rubber ball.

Your total score on questions 4, 11, and 16 %5F%5F%5F%5F%5F%5F
Routine
: Cigarettes are primarily a habit for you. You
need to develop more awareness of each cigarette you smoke.
Breaking the habit aspect of smoking is probably one of the easiest
parts.

Your total score on questions 5, 8, and 18 %5F%5F%5F%5F%5F%5F
Stress reduction
: You look to cigarettes to relieve tension
and provide comfort. You need alternative coping/stress-reduction
methods such as exercise, writing in a journal, talking to a
friend, or expressing your feelings assertively. See
Stress
Center
.

Your total score on questions 2, 10, and 15 %5F%5F%5F%5F%5F%5F
Pleasure
: You enjoy it for the simple pleasure. Try some
alternative sources of pleasure: a bubble bath, massage, or
hobby.

Your total score on questions 9, 12, and 17 %5F%5F%5F%5F%5F%5F
Addiction
: Physical and psychological addiction. This is the
most difficult obstacle to overcome. A combination of quitting
strategies and nicotine replacement therapy can help.

What triggers my smoking?

Your smoking triggers are the situations and actions that urge
you to reach for a cigarette. The following is a list of common
triggers for smokers. Check off the ones that bring on your urge to
smoke.

Getting out of bed. %5F%5F%5F%5F

Sitting at the table. %5F%5F%5F%5F

Driving, or sitting in the car. %5F%5F%5F%5F

Drinking coffee. %5F%5F%5F%5F

Going to work. %5F%5F%5F%5F

Waiting at a bus stop, train station, subway or airport.
%5F%5F%5F%5F

Taking a break at work. %5F%5F%5F%5F

Dealing with a stressful situation at work. %5F%5F%5F%5F

Watching TV %5F%5F%5F%5F

Having a drink. %5F%5F%5F%5F

Being at a social event. %5F%5F%5F%5F

After lunch. %5F%5F%5F%5F

After dinner. %5F%5F%5F%5F

Dealing with a stressful situation at home. %5F%5F%5F%5F

After sex. %5F%5F%5F%5F

Other situations:
%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.